2011 Race Schedule

And without further ado, my preliminary 2011 race schedule.

Spring Thaw 10 miler - February 26, 2011
Oceanside 70.3 - April 2, 2011
Columbia Triathlon - May 22, 2011
New Brighton Memorial Weekend Triathlon - May 28, 2011
Eagleman 70.3 - June 12, 2011
Ironman Lake Placid - July 24, 2011
Portage Lakes Tri - September 18, 2011
October/November - TBD

2011 looks to be another good year racing for the Ballou Skies tri team, with a few new races thrown into the mix and some old favorites. And then of course the hope and goal to be racing late in the season at some championship events. Let's get it on!

Great thoughts on the future of triathlon and our state of the union

Here are a couple links and quotes to two great interviews I read recently. It was really interesting to me as a serious age grouper, one that doesn't really live the life that these two men do as a working stiff, but certainly dreams of and aspires to. I feel that they are both dead-on in what they are saying about the sport as it currently exists, and what needs to change to bring the sport to the high level and even footing that it deserves to be on in my opinion. While triathlon may never equal football in popularity here in the US, there is no reason why it could not and should not exceed "sports" like auto racing and golf. My $0.02.

"Well, the main thing is I believe that the sport belongs in the top echelons of sport. I don't believe for a second it hasn't got there because of the way the sport is. I think it is the premier endurance sport; it mimics our life - 8 hrs of hard toil in a day. This is a sport where for 8 or 9 hours you can go full bore. Who can produce the best performance over a good mix of sports for a working day? I think every working person can relate to that. We just need to explain that and advertise it better, and the masses will get interested." - Brett Sutton, from an interview with Herbert Krabel of Slowtwitch.

Interview with Dirk Bockel on Competitor Europe's site.

New Year, news, and big changes

Well it's been two months since my last post, and a lot of things have transpired in that window, but instead of trying to catch you up on everything that I have been up to, I will just leave it that things have been good and busy. Not so busy in November, things accelerated into December, and now life is as busy as ever! The holiday season was very nice and Thanksgiving and Christmas very happy and joyous as they should be, training was very spotty throughout Nov/Dec, but then mid-way through December I got off my butt and started getting serious again. This probably all kicked off around December 18th, a busy triathlon themed day where first I (and just about every other triathlete in Pittsburgh!) attended a swim clinic with Sheila Taormina that was hosted by Team Pittsburgh Masters and Coach Jennifer at CMU. This clinic (old news by now in the blogosphere) was very informative and helpful, even for a "lifelong" swimmer such as myself. Sheila was teaching her style of swimming, which in my opinion is the best adult targeted and taught swimming method out there, which is characterized by a high stroke rate with a high elbow and protracted catch, and is more propulsive than gliding in nature. I picked up some good instruction and mental cues, and from this video that was taken of me, shows I need some work. Next up on the day was a tempo run with Chad afterward, and finally went out to a sportsbar in the North Hills and watched NBC's Kona Coverage. This day very effectively served to jumpstart my motivation and flip the switch in my head for 2011. After a longish two month offseason/transition period, it was time to get back to work.

The following Monday, I ventured out into the unknown and decided to take the leap and start out with a coach for the first time in my triathlon career. After much research, emailing, and interviewing potential coaches, I decided to go with Justin Trolle of Vanguard Triathlon, the coach of my good friend and teammate Kim. Kim had nothing but great things to say about Justin, his knowledge, teaching/training style, and of course results since working with him. In the previous 11 years of triathlon, I was self coached and self directed and while I am totally pleased with my results and progression, and never really had a setback to speak of, I just thought that if I was ever going to get a coach, now would be the time. Call it greed for speed, maybe an early mid-life crisis, who knows, but as I am knocking on the door of really taking it to the next level within triathlon, I thought I would entrust my development for the next year to someone more knowledgable than myself and perhaps more importantly, take me out of my comfort zone. So far things have been going very well and my fitness is coming back and progressing very rapidly. Look out, I have a feeling this is going to be another fun year!

Last Saturday (1/8) kicked off the season with indoor group trainer rides at TopGear, our local Pittsburgh area tri shop.
In attendance was of course Jocey, myself, Burrito Bill,
Matty Mo, and Lisa.
We got in a solid 2.5 hours on the CompuTrainers and the time just flew by. This past week there was more hard running and cycling, but the recovery was still where it needed to be and each session was still high quality. The one drawback was this darn cold that I have been fighting for the past few weeks, but it is somewhat manageable and it isn't really affecting my sessions at this time. Saturday (1/15) we were back at the Holderbaum's for the first time this seasom with Chad, Jen, Whitney, Lisa, Jocelyn, and myself, for a good strength focused 2:20 and then a great brunch, some laughs, and then an afternoon swim.

Today I woke up and did a tough 1.5 hour run with some quality and my legs are feeling a little trashed right now. Thank goodness I have nothing to do but relax for the rest of the day and an active recovery day tomorrow, so it can all begin once again for the new week. The year begins anew and the cycle of work, rest, repeat starts up in full effect!

In other big news, Team Ballou Skies has expanded its roster for 2011 and have added good friends and local rockstars Matt Mauclair, Jason Jacobs, Chad Holderbaum, and Beth Shutt. If you thought the Ballou Skies team was impressive last year, look out once again - 2011 is going to be a banner year for the charity and the team with a record amount of funds raised for the Ross Heart Clinic at OSU and amazing race results out on the triathlon circuit. Here's to a great 2011 for everyone out there and I hope you all are off to a great, consistent start with your training!

Transition

The title of this post encompasses my mental and physical state at this stage of the year, plus my current location in the yearly training cycle that shares the name of those descriptive attributes. This is always a difficult time of the year for a dedicated and competitive triathlete to navigate, but also an important one. I am a little more than 5 weeks past my final and marquis race of the season, my "off-season" and time away from training is over, and now I am into what can best be described as the transition phase of the macrocycle. This is often a time when you are tempted to start training hard right out of the gate, and start laying down some serious volume in anticipation of the year to come - however this is the last thing that should be done and in the end patience is key. This is the time to recharge the batteries while getting active again and getting back into something of a routine. Now make no mistake, this is not the same sort of routine as what one would find in June or even February for that matter, but it is a routine nonetheless and important to get back into the daily habit while having some fun. Fun has consisted of some masters swim meets, crazy swim relays for charity at practice....., trail running, mountain biking, cold morning barefootin'....., and even some crossfit. The crossfit has been the most notable addition to my routine, and this has been due in large part to my brother Chris' suggestion and also my desire to work on my all around strength for next season. I have yet to get too crazy with the olympic powerlifting component, but have been doing some rowing, wall pushups, pullups, pushups, jump roping, and my new favorite full body move, the thruster. I hope to learn some different routines and get into it a bit more to help build some full body strength and explosiveness that I hope will add some speed and enhance my power for next year. In the meantime though, I am trying to get back into the habit of frequent morning runs, evening swim and bike sessions followed by lifting, and then weekend adventures and even another swim meet this coming Sunday. That and some Dirty Dozen recon with (for) Jocey this coming weekend, as the Thanksgiving weekend tradition of the Turkey Trot + DD is just around the corner! In any case, the fitness is returning and I am having some fun starting to push the limits again, so the transition is in full effect and just what the doctor ordered. If all goes as planned, I will head into the start of my base training very shortly with more strength and motivation than ever. That first race of 2011 will be here before we know it! Good evening all-

recent media coverage

Over the past month or so, Jocelyn, myself, and Ballou Skies have been featured quite a bit in local, and even national (October issue of Triathlete magazine), media. This media blitz was setup to help promote the charity and to coincide with our racing in Kona at the Ironman World Championships on October 9th. While both Jocelyn and I have found it a little novel and strange at times because we are both pretty humble, down to earth people, the response has been tremendous and I think this has only be viewed very positively amongst our friends, family, teammates, coworkers, and peers and fellow athletes. Most importantly, it has generated a lot of good publicity for BallouSkies. I suppose everything really got kicked off in the leadup to Kona on Pittsburgh's PCNC network's NightTalk on August 31st, but I don't have anything in terms of pictures or links to share in regard to that visit. Suffice it to say that that was an enjoyable visit and we had a good talk and a lot of fun with the host Ellis Cannon, and it definitely served as a warmup for the months to come!

One of the first pieces that we were featured in was an article written by the Pittsburgh Tribune Review's Karen Price. This writeup was in October 1st's newspaper and featured myself, Jocelyn, Beth Shutt, Chad Holderbaum, and Matt Mauclair. This was a cool experience for the five of us to get together with Karen and a photographer maybe a week prior at Schenley Park and to do an interview with her about our collective training experiences, road to Kona, and what we expected for our upcoming trip as five friends traveling to and racing together in Kona. This article can be found here.

The next "stop" on the world tour was an early morning call-in by Jocelyn and myself from Kona on 10/3 to KDKA radio's Black and Gold Sunday show, hosted by Rob Pratte. The podcast from the segment of that show can be found below, by clicking the play button on the embedded audio player.


Our next appearance came on a wonderfully produced video by our friend (and great friend of the charity) Ward Hobbs, that was a work in progress for many weeks as we tried to coordinate our schedules, plus with the interviewer and narrator, WPXI's Gordon Loesch. The video aired as part of WPXI's news broadcast I believe both on the night of 10/8 and then again the morning of the race, 10/9. This one probably generated the most excitement amongst our extended family and friends, whom weren't necessarily aware that this was going to be airing, but in some cases were surprised as they were going about their lives and just watching the news as always, and there it was! A link to the video can be found here.

The next bit of coverage was not really about Jocelyn and I, but we were mentioned, along with the rest of the "Pittsburgh Five", on the sidebar that ran adjacent to this article about another Pittsburgh area athlete and recounted our finishing statistics from the Big Dance in Kona. This article was published in October 29th's Pittsburgh Tribune Review and was written again by Karen Price.

The most recent bit of media attention came in a very nice article written by Bill Brink of the Pittsburgh Post Gazette in the November 1st edition. This piece very nicely illustrated Jocelyn's efforts in Kona and the incredible adversity she overcame, all while finding perspective about why we both do this sport and how fortunate we are, and also to be able to support BallouSkies. This article can be found here.

The last (or at least for now!) stop on the media tour will be tonight, when Jocelyn and I will again be guests on PCNC's NightTalk at around 8:30. If you live in the Pittsburgh television market area, tune in to hear about our race in Hawaii, BallouSkies, and what is new with us! Thanks for reading and for tolerating my condensed version of the last couple months of excitement!

Announcing Cornman Multisport Coaching

Today I proudly announce the launch of my coaching business, Cornman Multisport Coaching. I have been thinking of starting my own coaching business for some time now as I have become something of an informal coach and sounding board for many of my triathlete and endurance athlete friends and acquaintances, but now is the time that I make it official to the world! I have been involved in the sport for 11 years, progressing from an injury-prone beginner that suffered from lack of motivation, to an elite amateur competitor that dreams of going pro, completely as a self coached athlete. I have lived and breathed both failure and success, so I know what works in training and racing, and what doesn't. Since I have been self-coached and guided, it was necessary that I become an ardent student of training theory and practice. As a result of this learning process, I have experienced all of the resulting highs and lows that one would expect - from broken bones and overuse injuries, to overtraining syndrome; and then conversely, long periods of health corresponding with satisfying race outcomes and strings of personal bests.

I offer monthly coaching plans, catering to triathletes and single sport athletes (swimmers, cyclists, runners) alike, from true beginners to advanced competitors, with a minimum of a three month commitment. Payment for the first 1 month block of training must be received before the training plan is sent to the athlete. Once purchased and setup, individual training plans and details of the program will be delivered and workout interaction made via TrainingPeaks. Yearly plans are available upon request and at a discount.

My coaching plans are unique and customized to each client, reflecting your unique needs as both an athlete and also a working individual with your own demanding life. I will work with both local (metro Pittsburgh area) athletes, and also out of area clients over email and the phone.

Check out my website and let me know what you think! And if you have been looking for your first, or a next triathlon or multisport coach, drop me a line and we'll talk!

Best-

Jeremy Cornman

2010 Kona Race Report

Last Saturday, October 9th, I raced in my second Ironman World Championships, and while it and the preceding week retained every bit of emotion, fulfillment, and mystique that last year's race held, this one was every bit its own race and an evolution of last year's experience. The addition of my wonderful wife Jocelyn, racing by my side in Hawaii almost one year to the day that we were married in Hawaii, plus close friends and training partners Chad, Matt, and Beth, this experience was more complex, but for that reason additionally rewarding. While Ironman generally is a very individual pursuit, and this race would be no different when "down in the trenches", racing at The Big Show with those that are so close to me and so loved and respected, made this event very dynamic, communal, and just plain incredible.

Saturday morning started out early as detailed in my update post, getting down onto the beach by 6:35 or so due to the earlier pro start (6:30) than last year's cattle call at 6:55. I got into the water much earlier this year as a result, so had some time to swim back and forth to warmup, and also to visualize the day and soak up the atmosphere that was crescendoing with the drumbeat. I found myself a little closer to the front this year, and more to the right than last year. The cannon went off @7am and we were off! The first 500-600 meters I estimate were pretty hectic as usual, but only had one or two really close encounters with others. I went out pretty hard and was swimming a straight line for once(!), so I didn't seem to be playing bumper cars as much as I usually do. The swim is always tough to analyze and be objective about because you have no visual cues, reference points, or any type of feedback or metrics at all, so ultimately the objectivity is limited to swim time and the rest is all feeling and whether you found the rhythm or not. I didn't feel as though I had while I was swimming, and felt like I was very average in the middle third, but when I excited the water I was pleasantly surprised to see a sub hour in 59:57 as I raced up the astro-turfed steps to beat that landmark. The new BlueSeventy PZ3TX must be as fast as everyone says it is!
After navigating the zoo of transition, I was out and on the road after a reasonable 3:16.

The first 8 miles of the bike course loops you through town a couple times, going up and down both Kuakini Hwy and Palani Rd before you are deposited out on the Queen K where things really get underway. The first 25 miles of the bike course felt super fast and easy, and I didn't feel any of the elements of Kona...yet. At around the 25 mile mark, I remember first noticing the wind and the heat, although relative to what was to come, this was pretty insignificant. I kept cruising along, trying to keep the avg speed above 23 mph if possible, but most importantly keeping the HR steady and around 150 or above while taking in as much nutrition as I could stomach. I had had some questionably fueled rides in the last couple of months where I kinda fell asleep with my nutrition, so I wanted to avoid that today for sure. At around mile 40 I made the turn at Kawaihae and started to get a little bit more variety in the terrain and scenery. I started the long gradual climb up to Hawi and just tried to keep the pressure on, and the cadence high. The crosswinds really started in earnest maybe somewhere between miles 45 and 50, and the cycling at an angle (leaning into the wind!) began. It was up and over the top of the hill in Hawi and then grabbed the special needs bag for the extra Infinit bottles. They actually had my bag ready for me so I grabbed it on the fly and emptied the contents with it hanging from my teeth for the first time, so I was proud that I still had the coordination to pull this off! Then it was time to bomb back down the hill to Kawaihae and accept some of that free speed, while always keeping alert because now the crosswinds had a little but more speed to play with and your surprise gusts would take you just that much further across the road. I was continuing to take in the nutrition, but around this time my stomach started to get a little gassy and upset and I think this was the beginning of some trouble. As the Infinit and GUs were not sitting that well, I instinctively backed off a little bit on frequency of ingestion, but of course this would bring other problems. Somewhere around mile 90-95 (Waikoloa to Puako) I started noticing declining power and focus, and watching my HR and speed start to drop off. I started drinking Coke at all of the aid stations and trying to take in more salt in an attempt to settle my stomach and simultaneously get in the necessary calories. Once I got up over the hill by the airport and began seeing signs of civilization again, my mood rebounded and I started mentally preparing for the run. I came into town, got out of my shoes and sat up about a mile out in one final attempt to let the stomach settle and to prepare for the marathon. I came in for the bike leg at 5:13:01 for a 21.47 mph average, with a 147 average HR that had declined steadily throughout the bike. Would I have anything for the run I wondered?

I was in and out of transition pretty quick, although my time of 3:55 was inflated by a stop in the porta potty before heading out to Ali'i Dr.
I started out the run thankfully feeling pretty great and fresh, despite a still partially upset stomach and presumed calorie deficit. Aside from a good deal of burping and farting in the first three miles, I felt amazingly comfortable and energized, but I wasn't going to make the mistake that I did last year by running opening 6:30 miles. I was going to ease into this a little, and hold back until I knew my systems had stabilized a little bit. I was running along at about 7 minute pace or a touch under, and my HR was only about 150, so I was confident that I could keep this up for the length of the marathon, anf hopefully build on it as well. Seeing my parents out on Ali'i, as well as Jen, Kristen, Carrie, Chad, Matt, and Beth gave me a nice boost and a welcome distraction from the enormity of the task at hand. The out and back on Ali'i came and went, and I was feeling great and starting to pick it up starting to run 6:45s to 6:50s pretty consistently.
Looping back through town and up Palani Dr, I was reminded of how my family surprised me with a quick spectating shift last year and busted me walking up Palani hill, and also how my friend Joe told me that I better HTFU and not walk it this year, so I laughed and just shuffled up, keeping my HR under 160 bpm. Then it was up onto the Queen K again, but it was much more mentally challenging this time around, with an additional 114 miles in the legs. Now this stretch of the Queen K just DRAGS on. When Jocelyn was asking me for pointers on how to break down the course, I told her this segment was only about 4 miles, but it turns out that its nearly 6, and so isolated. The throngs of cheering fans and supporters from Ali'i, Kuakini, and Palani are gone, and its just you, your competitors, your thoughts, and the HEAT. I was still running strong along this stretch and doing pretty well, but suddenly after an unexpected burp and subsequent acid reflux taste around mile 16, my stomach turned and I had to stop, double over, and projectile vomit 5 consecutive times. I felt like such a chump, doing this right after I passed Ironman legend Ken Glah. Who knows though, maybe he was impressed to see me Puke n Rally, standing back up and resuming running right away. But probably not! So I quickly resumed my pace and got down to business doing the out and back in the Energy Lab section of the course, easily the hottest place I have ever been on Earth. I took three aid stations off from any drinking or eating, and once back up on the Queen K, took two full cups of Coke and even some pretzels washed down with more Coke. This seemed to do the trick, and not a minute too soon as I was starting to get a little dizzy. The rest of the way down the Queen K the mental strategy was to remind myself that every step brought me closer to the finish, and that the quicker I could go would give me an even greater PR once I did the math. Turning right onto Palani I felt an instant surge of power, and remembered the ecstatic final mile from last year and my energy was easily doubled. Three turns later, I was coming onto Ali'i Dr for the finishing stretch of another dream come true on this storied road. I kicked it up a notch in the finishing stretch, but not quite as fast as last year as I wanted to take in the moment and drink it in a bit more, as last year I remember being a little too cooked and not as present in the moment. Coming across the line, I put my hands up in the Helping Hearts sign, showing my love for Ballou Skies and the team, and then pumped my arms and fists for the gift of such a wonderful day. I ran the marathon in 3:13:05 to finish the race in a PR of 9:33:14.

As the night wore on, I regrouped with Jocelyn, Chad, Matt, and family, and recounted the great days everyone had and the powerful experiences that were now etched into our legs, arms, hearts, memories and consciousness. Jocelyn overcame a terrible set of circumstances after being hit by a truck on the preceding Wednesday that ruined her bike and ballooned her knee and elbow. Chad realized his dream to return to the Big Island after tireless work and commitment to his goal and passion for the sport. Matt raced here in Kona for the first time as bad luck had conspired against him on too many occasions, finally fulfilling his dream. Beth did her first Ironman after not quite being sure that she wanted to, but ended up loving it, I think it is safe to say, as we all do. Ironman starts out as this external accomplishment, but becomes a part of who you are, I think in large part due to the goals you set, dreams you pursue, and the people you meet along the way. It is not the destination, it is the journey. Although Kona is certainly a worthy destination! Many thanks go out to Jocelyn, my family, friends, Ryan and Ty, our great team, great charity, coworkers, and to all who cheered, supported, tracked, or showed interest or gave energy in any way - you are the best, and I am incredibly grateful.

Mahalo nui loa!